Pilates Instructors Say These 3 Moves Are the Fastest Way To See Results in Your Core

Your Pilates instructor has a deep understanding of the core and how it works. In fact, many instructors complete more than 450 hours of training to become certified while studying biomechanics, anatomy and meticulous movement.

This helps ensure your Pilates workout is as effective and safe as possible. During sessions, instructors focus on engaging the deep abdominal muscles, back and pelvic floor-jointly referred to as the "powerhouse"-with precise, controlled movements. The result? Deep muscle engagement that supports mobility, flexibility and functional activities.

Pilates is a stellar low-impact, total-body workout that's suitable for all fitness levels-plus, it's incredibly adaptive. This modality blends strength and flexibility training to help alleviate pain, support injury rehab and promote a solid mental well-being.

Moral of the story? You may want to table your standard ab workout and prioritize Pilates instead.



"Traditional ab workouts tend to target the muscles you can see (the rectus abdominis or the ‘six-pack' muscles) and they usually train them in isolation," explains Daisy Zhang, certified Pilates instructor and founder of Mind Pilates. "Pilates goes deeper and activates the transverse abdominis, the pelvic floor and the deep stabilizers that traditional workouts miss entirely. Every Pilates movement is paired with intentional breathing, which is actually what switches on those deeper muscles. You're working smarter, and the results show it."

Pilates works the core as a system, meaning the exercises you do during a session translate more accurately to real-life movement, posture and injury prevention, says Emma Stallworthy, certified Pilates instructor and co-founder of Your Reformer.

It's time to roll out your mat and get started. We spoke with Pilates instructors to learn some of their go-to moves to see noticeable results in the core while boosting functional strength.

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The 3 Best Pilates Exercises for Your Core

Instructors say these three Pilates exercises are the fastest ways to see real results in your core: planks, Hundreds and Dead Bugs.

"What makes these three stand out is that they all demand that you breathe, stabilize and control at the same time," Zhang tells Parade. "That combination is what actually changes how your core looks and functions. Most ab exercises isolate one muscle, but these three train your entire core system to work together, which is what creates real results."

According to Jill Drummond, certified Pilates instructor and vice president of Fitness at BODYBAR Pilates, these exercises recruit the transverse abdominis as the spine remains stable and elongated.

"Hundreds are a staple that builds strength, endurance and length, and planks and Dead Bugs follow that same pattern," she explains. "All three challenge the core to stabilize the spine while the limbs move, which is why they deliver such fast, visible results!"

Now, let's dive in and learn how to do them correctly.

Related: ‘I'm a Pilates Instructor-These 5 At-Home Exercises Helped My Clients Lose Stubborn Weight'

1. Plank

1. Start by placing your hands below your shoulders on the mat.
2. Press into the pads of your fingers and hug your inner arms in toward your armpits.
3. Walk your feet out to hip-width.
4. Gently lift through your pelvic floor and draw your waist in.
5. Be mindful of lengthening from head to heels as you hold the position with proper Pilates form.

Related: Exactly How Often You Need To Do Pilates To Reduce Belly Fat, According to Instructors

2. The Hundred

1. Begin sitting tall on a yoga mat.
2. Roll back, bringing your chin to your chest and hovering your shoulders above the ground.
3. Extend your legs to a 45-degree diagonal, bringing them together and pointing your toes.
4. Reach your arms out in front of you.
5. Keep your lower belly gently drawn in as you begin to pump your arms.
6. Sync your breath in a smooth rhythm as you breathe in for 5 seconds and exhale for 5 seconds.
7. Do this 10 times (one inhale and one exhale counts as a full rep).

3. Dead Bug

1. Begin by lying flat on your back with your arms extended toward the ceiling and knees lifted to form a tabletop position.
2. Press your lower back into the floor and brace your core.
3. Lower one arm and the opposite leg toward the ground.
4. Return to the start position.
5. Repeat on the other side and continue to alternate.

Which Core Muscles Are Activated in These Exercises?

According to Zhang, these exercises engage the transverse abdominis, which serves as a natural "corset," in addition to the internal and external obliques and the pelvic floor. While it may not be the main focus, your rectus abdominis does some work during these moves as well.

"That matters because the transverse abdominis is the muscle that actually pulls the abdomen inward and flattens the midsection," Zhang points out. "You can do a hundred crunches a day and never touch it."

Keep in mind that the deep core engagement required in exercises like planks, Hundreds and Dead Bugs is quite different than if you were to perform standard ab exercises.



"Crunches and sit-ups work by flexing the spine. Usually, people end up relying on momentum and surface muscles to get there," Zhang tells Parade. "Dead Bugs, Hundreds and planks work in the opposite direction. Your spine stays neutral, and your deep core has to work continuously just to hold everything still. That constant, controlled engagement is what trains the transverse abdominis and pelvic floor in a way that crunches don't."

Related: Exactly How Many Times a Week To Do Pilates To Strengthen Your Core, According to an Instructor

The Importance of Breathwork for Core Engagement

Focusing on your breath during every exercise in a Pilates practice is a non-negotiable. According to Stallworthy, it's the tool that fuels deep core activation.

"When you exhale fully, the transverse abdominis naturally contracts and the pelvic floor lifts," she explains. "Most people hold their breath during exercise, which inhibits deep core activation entirely. Pilates teaches you to synchronise your breath with your movement so that every effort phase is supported by this natural co-contraction."

Holding your breath creates outward pressure and can derail the "flat abs" look you're trying to achieve. That's why it's just as important to ace the breathing as it is to master the exercise.

"In Hundreds, breath is built into the exercise. The rhythmic inhale and exhale help fire the deep core and maintain endurance," Drummond explains. "In [the] plank and Dead Bug, breath prevents bracing or gripping and helps maintain a neutral spine."

If you're looking to achieve a strong, toned core, these Pilates moves are an excellent place to start. With dedication and consistency, you'll be well on your way to securing your desired results.

Up Next:

Sources:

• Serenity Healthcare Partners. (n.d.). The role of Pilates in enhancing physical rehabilitation outcomes.
• Daisy Zhang, certified Pilates instructor and founder of Mind Pilates
• Emma Stallworthy, Your Reformer co-founder and certified Pilates instructor
• Jill Drummond, certified Pilates instructor and Vice President of Fitness at BODYBAR Pilates

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This story was originally published April 28, 2026 at 2:25 PM.